As our lives get busier it has become even more difficult to fit a workout into our daily routine.
But luckily, you don’t have to stress about trying to squeeze in the gym as well as everything else – as an Australian trainer has revealed how to stay in shape without even leaving your desk.
Luke Ashcroft shared with FEMAIL the workouts you can do without leaving the office, and he said it all starts with sitting correctly.
‘Practice sitting with good posture. Contract your tummy muscles and sit up straight as doing so works your core and upper back muscles,’ he explained.
Before you start working out at your desk you have to ensure that you’re sitting correctly (stock image)
Luke Ashcroft (pictured) shared the workouts you can do without leaving your desk
Luke recommends that those who work at their desk all day shouldn’t sit down for too long a period at a time.
‘Simply standing up and sitting back down every few minutes adds a surprising amount of activity into your day,’ he said.
‘Take a longer movement break every hour and stand up and walk around.
‘Not only does this add activity into your day but it helps to refresh your mind and reinvigorate your thinking.’
The trainer also suggests that people invest in activity trackers as they are a great reminder to get up and moving.
Luke added that sitting for an extended period of time can also tighten up your hip flexors and hamstrings.
‘Simply standing up and sitting back down every few minutes adds a surprising amount of activity into your day,’ Luke said (stock image)
‘Stretch out these muscles two to three times during the day by kneeling, doing a standing hip flexor stretch or hamstring stretches with a foot on a chair,’ Luke told FEMAIL.
He said that another unfortunate side effect of working at a computer is that it tends to rotate your shoulder joint.
This can lead to tightness in the chest and shoulders.
‘Stretch these muscles two to three times during the day with a doorway chest stretch,’ Luke said.
To do a successful doorway chest stretch you need to stand at the end of a wall or in a door way, facing perpendicular to it.
If you really want to get fit Luke recommends making time to get away from your desk and even going for a walk, a run or join a class during your lunch time (stock image)
Place the inside of your bent arm on the surface of the wall and position your bent elbow at shoulder height.
To feel the benefits of the stretch you need to then turn your body away from your positioned arm and hold the position.
‘Want to really get fit and healthy? Make time to get away from your desk,’ he said.
‘Schedule a lunchtime workout at the gym, go for a walk, join a lunchtime sporting league or even do some body weight exercises in the park.
‘Not only will you benefit physically but you’ll also be bringing your A game back to work.’
Luke explained that the reason this is a good idea is because research has suggested that people are more productive after exercise and physical activity.
‘It doesn’t have to be long. 15 to 20 minutes can make a real difference,’ he concluded.